Monthly Archives: October 2015

Saturday 10/31/15– top dogs went longish 12 miles (last 4.5 5:20-48/ mi) Tim followed this with a 1 mile kicker in 5:00

Friday 10/30/15– Most kids got in 6-7 miles with 14 x 100m, very top guys n and gals got in a bowl beater with different degrees of success. Dexter impressed with a 10:12 PR, 70/ 5:16!!!! Same squat routine as Monday. Top varsity girls all closed in 5:45ish!!!!

Thursday 10/29/15- top dogs got in between 7-10 on grass, Those competing on Saturday got in 6*800 on a 4-5:30 cycle followed by a 160m all out kicker.

Wednesday 10/28/15-core followed by 27 minutes of running before the earth vomited upon us.

Tuesday 10/27/15-Most kids performed a recover run, Top tier got in a developmental ladder of… 20-22 minutes at LT, 1600m at Goal 5k, and 800m @ faster than goal pace followed by 200m at goal 800m ; Tim led all in 4:40/2:10/ 27, rest was minimal.

Monday 10/26/15-Mr Wayton’s carefully drawn up plans were set aside due to sanctioned penalties from Timmy’s Law. Nonetheless the pirate faithful headed out to Chamberlain Park for some work. Most kids got in 22-30 x 300m on a 80-90s cycle. 1.5 up and down.

Top diggity dogs hit the same 1.5 miles up and down followed by cruise intervals with minimal rest (10-20s)over 795m . Group hit 8-12 x 800m . Squatters hit 3 x 15 reps at 100% BW and 2 x 5 reps at 150% BW

Saturday 10/17/15– 9-11 miles steady – top dogs 6:15/ mi- top dogs hit 2-3x 1 mile in 5:40 followed by 10-20 x 100m. ladies hit 10 miles at 7/ mile followed by either 20*100 or 1 mile at 6:00 and 20 x 100m (crancan)

Friday 10/16/15– legs drills followed by 3 miles wu, SDS (8) and …

Most kids did between 8-10*600m with 200m rest jog on grass followed by 10*100m barefoot and 4 x 15 reps of squat at 130% BW. Christina hit 9 x 600m avg 17:40/ 5k. Tim hit 10 x 800m with very short rest adding up to 24:20 for 8k. Good day.

Saturday 10/10/15-11.5 miles followed by either 1-2 x mile kicker followed by 20*100m

Friday 10/9/15-most kids hit 2 miles up and between 26-30x 300m on a 80-90 sec cycle. Top diggity dogs hit 2800m at G5k pace followed by 6 minutes rest and 2400m at G5k- some supplemental 200’s fast.

Thursday 10/8/15-3-4 miles up, most kids got in between 4-5 miles on grass at assigned times and 10 x 100m on grass (barefoot). Very top guys hit 4 miles up- 2x 2.4 miles at an assigned pace plus a .8 mile kicker at 85% of MVO2. followed by 10 x 100m on a 30s cycle. Girls hit a more modest version of 3 miles up , 2.4 miles at 80-85% followed by 1.6 miles at the same pace and 10 x 100m on a 40 sec cycle.